10 smart ways to build your muscles

For those who are largely into fitness and weight training, building up muscle is rather important. Here are 10 simple ways in which you can do this.

Increase your intake of calories:No matter how much food you eat, you will need to eat some more. The best way to go about this is to eat small amounts of food every hour and half and make each morsel count. Top up on parmesan cheese with salads, slather on the peanut butter on fruits and go in for whole milk. If you are lean, then increase your carbohydrate intake as well.

Indulge in multi-joint exercises:Your exercise regimen should consist of fewer single joint exercises and more of multi-ones. This will mean doing more dead lifts as well as chin ups and dumb bell based chest presses. You should also do more lunges. This will help stimulate muscle mass which is necessary for anabolic hormones to be produced.

Nutrition before you work out:It is essential to have the right kind of food to be had before a bout of exercise. Taking your nutrition drink before you start your workout will help it get absorbed sooner and will give you the energy for the training you have lined up.

Time your sets:There is research to prove that doing heavy sets of exercises ranging between 30 seconds to 70 seconds is a good way to stimulate your muscles to grow. Being able to do 10-15 reps per set in 15 seconds is ideal.

Taking a mineral supplement:Include Zinc Magnesium Aspartate (ZMA), as it will help improve the anabolic state of your body. Your overall health will improve and you get some fitful sleep which s need for good body building.

Get good quality sleep:Getting a good amount of sleep improves the anabolic state of your body. This helps you work more at training.

Reduce conditioning:No matter what you are told, remember that too much conditioning is not a good thing. Too much of it can increase your cortisol levels which prevents you from building up muscles.

Staying hydrated:If you want your muscles to grow then you will have to work at providing it a lot of stimulus. In order to be able to handle this, you should be well hydrated or your body will be exhausted.

Work eccentrically:This means working on negatives on your muscles such as pushing them upwards with weights on top. This helps you build more.

Exercise in complexes:Stimulate your muscles with sets of reps of two different exercises so that you can work on multi-dimensional development of your muscles.